About 70 calories per 2-tablespoon serving. Here's everything you need to know — the calm, honest version.
Hummus is made from chickpeas, tahini, olive oil, lemon juice, and garlic. Simple ingredients, solid nutrition. It's one of those foods that's genuinely good for you — the catch is just how easy it is to eat more than you realize.
| Nutrient | Amount (2 tbsp / 28g) | % Daily Value |
|---|---|---|
| Calories | 70 kcal | 4% |
| Total Fat | 4g | 5% |
| Saturated Fat | 0.5g | 3% |
| Carbohydrates | 6g | 2% |
| Fiber | 1.5g | 5% |
| Sugar | 0.5g | — |
| Protein | 2g | 4% |
| Sodium | 130mg | 6% |
| Iron | 0.7mg | 4% |
Most people eat 4–6 tablespoons of hummus when snacking — that's 140–210 calories, not 70. Totally reasonable, but worth knowing. The numbers only help when they reflect what you actually ate.
Flavored and specialty hummus varieties can shift the calorie count noticeably:
| Hummus Variety | Calories (2 tbsp) | Notes |
|---|---|---|
| Classic / Original | 70 | The standard |
| Roasted garlic | 70 | Similar to classic |
| Roasted red pepper | 60–70 | Slightly lighter in some brands |
| Jalapeño | 70 | Heat, same calories |
| Supremely spicy | 70–80 | May have added oil |
| Everything bagel | 75–80 | Seasoning adds minimal calories |
| Dark chocolate hummus | 110 | Dessert territory — more sugar |
| Avocado hummus | 60–70 | Avocado replaces some chickpeas |
| Oil-free / low-fat | 40–50 | Noticeably lighter |
Dark chocolate hummus is the outlier at 110 calories per serving — it's basically a dessert dip. Good to know if you're tracking.
What you dip into the hummus often matters as much as the hummus itself:
A serving of hummus with raw veggies comes in under 100 calories total. The same amount of hummus with pita chips? Closer to 200. Neither is wrong — one's just worth knowing about.
Just tell AskBeforeYouEat: "I had hummus with pita chips." The AI figures out the calories and macros instantly. No measuring spoons required — approximate is perfectly fine. Try it free →
A standard 2-tablespoon (28g) serving of hummus contains about 70 calories, with 4g of fat, 6g of carbohydrates, and 2g of protein. Most of the fat comes from tahini and olive oil — healthy unsaturated fats.
Hummus can work well as part of a balanced eating pattern. It provides plant protein, fiber, and healthy fats that help you feel satisfied. The main thing is portion awareness — a couple tablespoons is the standard serving, but most people eat more. That's fine — just account for it.
A standard 10-oz (283g) container has about 700 calories total — roughly 10 servings. Single-serve snack packs (typically 4 oz) contain about 200–250 calories.
Compared to ranch dressing (~140 cal/2 tbsp), sour cream dip (~60 cal), or French onion dip (~100 cal), hummus offers more fiber, plant protein, and micronutrients. It's one of the more nutritious dip options available.
It depends on how much tahini and olive oil you add. Homemade hummus typically ranges from 50–80 calories per 2-tablespoon serving. The advantage is you control the ingredients and can adjust to your preference.
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